(865) 377-3266
Monday 02.18.19
Stephen, Wes, & Tamara

COMPETITIVE & PERFORMANCE

For Time:
75 Wallballs (20/14)
35/25 Calorie Assault Bike
10 Rounds of “Strict Cindy”

HEALTH

For Time:
75 Wallballs (14/10)
35/25 Calorie Assault Bike
10 Rounds of “Strict Cindy”

1 Round of “Strict Cindy” = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Post Score to Comments.

Box Brief:
The Open starts this week. Programming for the Open will include GOAT Days and chances to repeat workouts if desired.
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THURSDAY: “Goat Days” giving athletes an opportunity to refine skills or work on their weaknesses. Athletes will choose two movements to alternate between on the minute for 20 minutes. For those who want a little more structure, there will also be an alternate, low-impact 20 minute EMOM programmed every week.
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FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
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MONDAY: There will be two workouts programmed on Monday. Athletes can choose to repeat the Open workout or complete an alternate workout, which will have a similar time domain.

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Saturday 02.16.19
Jon

Free Class Saturday

COMPETITIVE & PERFORMANCE

Teams of 3:
On the Minute x 24 (6 Rounds):
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (95/65)
Station 3 – Max Calorie Bike/Row/Ski
Station 4 – Rest

HEALTH

Teams of 3:
On the Minute x 24 (6 Rounds):
Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (75/55)
Station 3 – Max Calorie Bike/Row/Ski
Station 4 – Rest

1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Score is team’s total calories on the bike.

Post Team’s Score to Comments.

Box Brief:
CrossFit Journal – “How I Got My Kids to Love Broccoli”
Nutrition Challenge participants will be invited into the gym on Sundays at 3pm to meet as a group and discuss the week ahead. This option is exclusive to participants only and is not mandatory. It is merely an opportunity to spend more than 5 minutes after class speaking to a coach and other members about successful habits and strategies. Awesome First Week with the Challenge, RDCF!

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Friday 02.15.19
Kelsey & Jen

COMPETITIVE & PERFORMANCE

For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees over Bar
Thrusters (95/65)

HEALTH

For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (65/45)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (65/45)

12 – 9 – 6
Burpees over Bar
Thrusters (65/45)

Post Score to Comments.

Box Brief:
Tomorrow is Free Class Saturday.  We only have two more free classes for the month! Bring any buddies that have been wanting to give CrossFit a try.

The CrossFit Open begins next week. All athletes, regardless of programming track, may sign up HERE.
Thursdays, Fridays, and Mondays will be affected by The Open and here is how classes will flow:

Thursdays: GOAT Day. “Goat” is terminology for a weakness in CrossFit. Therefore a Goat Day is an opportunity to refine skills or work on deficiencies. Athletes, with the help of a coach, will select two weaknesses that they wish to develop and will alternate between the two movements throughout the duration of a 20 minute EMOM. For those wanting a little more structure, a low-intensity 20 minute EMOM will be programmed by the coaches so you can arrive, put in some work, and leave the thinking to us!

Fridays: The Open workout announced on Thursday night will be each Friday class workout. Just like regular RDCF classes, each programming track will have a modified version to help him or her best meet their goals.

Mondays: There will be two workouts programmed on Monday. Athletes can choose to repeat the Open workout from Friday, since score submission is at 8pm on this day, or select the alternate workout that will be programmed with a similar movement pattern and time domain.

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Thursday 02.14.19
Coy

COMPETITIVE & PERFORMANCE

5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wall Balls (20/14)

HEALTH

5 Rounds:
20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wall Balls (14/10)

Post Score to Comments.

Box Brief:
The Open starts next week!
Fridays will be the posted Open workouts.
As always, there will be a modification option for Performance and Health athletes!

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Wednesday 02.13.19
Gretchen

COMPETITIVE

Push Jerk
Heavy Set of 3

AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
10 Push Jerks (165/110)

PERFORMANCE

Push Jerk
Heavy Set of 3

AMRAP 15:
60 Double Unders
20/15 Calorie Assault Bike
10 Push Jerks (135/95)

HEALTH

Push Jerk
Heavy Set of 3

AMRAP 15:
90 Single Unders
20/15 Calorie Assault Bike
10 Push Jerks (105/75)

Post Score to Comments.

Box Brief:
In regards to all of the gymnastic work we’ve done recently, HERE is an article from the CrossFit Journal you may enjoy.

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Tuesday 02.12.19
Scott

COMPETITIVE

AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

PERFORMANCE

AMRAP 18:
9 Power Cleans (115/80)
18 Hand-Release Push-ups
9 Front Squats (115/80)
12 Strict Pull-ups

HEALTH

AMRAP 18:
9 Power Cleans (95/65)
18 Hand-Release Push-ups
9 Front Squats (95/65)
12 Strict Pull-ups

Post Score to Comments.

Box Brief:
Congratulations to all participants in our Nutrition Challenge. The feedback we received was amazing for Day 1. Let’s keep the ball rolling for the next 6 weeks!

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Monday 02.11.19
Welcome Tamara to the coaching staff! She will mostly be seen coaching the 6pm class on Mondays, Wednesdays, and Fridays! Get to know her a little more below!

COMPETITIVE & PERFORMANCE

On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles

Score is Slowest Round

HEALTH

On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (35/20)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles

Score is Slowest Round

Post Scores to Comments.

Box Brief:

Favorite breakfast cereal growing up?
Cookie Crisp

You just won free plane tickets! Where do you go and why?
Switzerland so I can have a picnic in the Alps

Where did you go to school and what did you study?
Arizona State University and I studied dietetics 

Favorite workout of all-time?
DT

What are 3 current songs you’re currently jamming out to when you drive?
Shaken – LP
Final Song –  MØ
Wow. – Post Malone

Who is a historical figure you’d like to meet?
Oh, Amelia Earhart. She was the first woman to fly solo and she ain’t need no man!

Favorite color?
Blue

What is one superpower you wish to possess?
The ability to fly!

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Saturday 02.09.19
Allie

Free Class Saturday

COMPETITIVE & PERFORMANCE

In Teams of 3,
AMRAP 20:
7 Kettlebell Swings (70/53)
10/7 Calorie Row
7 Burpees

Teammates will complete a full round, then switch.

HEALTH

In Teams of 3,
AMRAP 20:
7 Kettlebell Swings (53/35)
10/7 Calorie Row
7 Burpees

Teammates will complete a full round, then switch.

Post Team’s Score to Comments.

Box Brief:
Today is the final day to register for the Nutrition Challenge. Kick-Off is tomorrow at 3pm

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Friday 02.08.19
Kristina

COMPETITIVE & PERFORMANCE

AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

HEALTH

AMRAP 20:
30 Overhead Squats (65/45)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Post Score to Comments.

Box Brief:
Tomorrow is Free Class Saturday. Bring any friends and family that have been wanting to give CrossFit a try. The workout will be beginner friendly.
Tomorrow is also the final day to register for the Nutrition Challenge. See Laurie after class to get signed up.

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